2 easy egg breakfasts

Eggs are known for their buttery texture and satiating properties. Try these delicious recipes to start your morning off on the right foot.

Asparagus and olive oil add vitamin E to this lovely brunch dish; the red bell pepper adds vitamin C, and the cheese supplies calcium. All make this a powerhouse anti-arthritis recipe.

Preparation time 10 minutes

Cooking time 20 minutes

Serves 4

• 250 g (1⁄2 lb) asparagus, trimmed and cut into 1 cm (1⁄2 in) lengths
• 1 red bell pepper, cut into 1 cm (1⁄2 in) squares
• 3 eggs
• 4 egg whites
• 10 ml (2 tsp) flour
• 125 ml (1/2 c) grated Parmesan cheese
• 2 ml (1/2 tsp) salt
• 1 ml (1⁄4 tsp) black pepper
• 10 ml (2 tsp) olive oil
• 5 ml (1 tsp) unsalted butter1. In medium pot of boiling water, cook asparagus and bell pepper for two minutes to blanch; drain well.
  2. In medium bowl, whisk together whole eggs and egg whites. Whisk in flour until well combined. Whisk in Parmesan cheese, salt and black pepper. Stir in asparagus and bell pepper.
  3. In a 25 centimetre (10 inch) cast-iron or other broiler-proof skillet, heat oil and butter over low heat until butter has melted. Pour in egg mixture and cook without stirring for 15 minutes or until eggs are set around the edges and almost set in centre. Mean­while, preheat broiler.
  4. Broil frittata 15 centimetres (six inches) from heat for one to two minutes or until top is just set. Cut into wedges and serve hot, warm, or at room temperature.

  Calories: 170, fat: 10 g, saturated fat: 4 g, sodium: 530 mg, carbohydrate: 6 g, protein: 15 g.

Vitamin D from the eggs, vitamin C from the red pepper, and omega-3s from the canola oil make this a powerful starter for the day.

Preparation time: 15 minutes

Cooking time: 20 minutes

Serves 4

• Nonstick cooking spray
• 4 corn tortillas, 15 cm (6 in) in diameter
• 10 ml (2 tsp) canola oil
• 6 large eggs
• 4 large egg whites
• 30 ml (2 tbsp) water
• 1 ml (1⁄4 tsp) black pepper, or to taste
• 1 large sweet red pepper, cored, seeded, and finely chopped (250 ml/1 c)
• 125 g (4 oz) reduced-sodium ham, finely cubed
• 2 scallions, including tops, sliced
• Salsa (optional topping)1. Preheat oven to 160°C (325°F). On baking sheet, invert four small custard cups or ovenproof glasses and coat bottoms with nonstick cooking spray. Brush each tortilla with one millilitre (1⁄4 teaspoon) oil, then cut eight evenly spaced five-centimetre-deep (two-inch-deep) slits around the edge. Centre each tortilla, oiled side up, on top of a cup, letting cut edges drape down sides. Bake for 20 minutes or until crisp.
  2. After tortillas have baked for 10 minutes, start eggs. In medium bowl, beat together eggs, egg whites, water and black pepper. In a 25 centimetre (10 inch) nonstick skillet over moderately low heat, heat remaining oil. Add red pepper, ham and scallions. Cover and cook for six minutes or until softened.
  3. Add egg mixture and cook, uncovered, three minutes more, scrambling eggs lightly until they are just set. Remove tortillas from the custard cups and invert them on four individual serving plates. They will have formed shallow, flowerlike cups. Fill each tortilla flower with egg mixture and serve immediately. Top with salsa if desired.

  Calories: 270, fat: 13 g, saturated fat: 3 g, sodium: 460 mg, carbohydrate: 19 g, protein: 20 g.

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